Yes! We encourage expectant moms to continue to exercise through their pregnancy unless their doctor has advised otherwise. Instructors are trained in both pre and post natal fitness and follow the American Congress of Obstetricians and Gynecologists guidelines. We can modify any exercise that poses an issue as you progress through your pregnancy. Exercise during pregnancy helps improve or increase:
Other than you, your baby, and your stroller, we suggest wearing comfortable exercise clothes and athletic shoes. Please bring plenty of water and a towel or yoga mat for our ground exercises. For outdoor classes please bring a hat and/or sunblock. Don't forget to pack baby some snacks or stroller toys for the ride too!
NO! While we are BOB jogging stroller fanatics, just about any stroller will do. We do not recommend umbrella strollers since they are not very maneuverable and can tip easily.
You must wait until until your baby is at least 6 weeks of age to begin class. Children can join for classes up to any age as long as they still enjoy a ride in the stroller and can be safely buckled in. If you are newly postpartum, always get your doctor's permission before starting this or any other kind of exercise program.
Our first priority is the happiness of your baby. Tend to your baby first! We stop every few minutes for body toning, so you can always catch up with us if you get behind. Our instructors will do their very best to make the class enjoyable for both you and your baby! You are always welcome to bring a carrier along if baby would prefer to be worn.
The workouts are 1 hour. The class is usually set up with a 5 minute warmup, followed by a 45-minute full body workout with the stroller that includes power walking, cardio blasts and body toning stations. The last 10 minutes are focused on core work and stretching.
Absolutely! FIT4MOM offers time for YOU! Bringing your child is not required for class. Come get a great workout child-free!
All exercises have modifications for any level of exerciser. Take it easy during your first class, and talk with your instructor about any additional concerns you have. We are here to support YOU and help you make individual strides in fitness, motherhood, and life!
Class will only be canceled in extreme weather conditions. During the winter, we follow the cancellation decisions of the school systems where class is located. You will receive an automated email with the cancellation notification at least 1-hour before class start time. We train in the rain!
Join us for a complimentary class! Select a class location and date that interests you and you "enroll" for that class online. If you need additional help, call 616.745.0726.
No! We have all fitness levels in our classes. Our goal is to deliver a workout that will challenge any fitness level, and we can give you modifications if you need them. But, know these workouts are hard, even with modifications. You might not be able to do every single thing your first class, but you will be able to by the end of your 8 week session!
Body Back is a high intensity interval training (HIIT) workout combining cardio, strength, and core work in every class. HIIT workouts include short periods of anaerobic exercise with recovery periods. HIIT workouts are proven to yield the best results and the highest after burn of calories.
All you need is water, your resistance bands (which are part of your session purchase), a towel for your sweat, and a yoga mat for core work.
This workout is not intended for prenatal exercise, and we do not recommend following the meal plans during pregnancy. If you become pregnant during the course of your Body Back session, please notify your instructor. We offer Fit4Baby, Stroller Strides, & Stroller Barre as appropriate prenatal exercise programs.
No. This is YOUR hour.
In order to do a full session, you must pre-register by purchasing an 8-Week Body Back Session. However, we do offer drop-in classes if you are interested in checking out what a class looks like.
Body Back is so much more than just a workout! We are a community of moms where you will find support, encouragement, camaraderie and lifelong friendships. Through education, we help you to create a healthier home and more active lifestyle for your family. We believe you should be empowered and encouraged to push past your perceived limits and find inner strength while building physical strength. We strive to build you up and put you first to create your BEST YOU.
Provided that you have nothing that would preclude you from exercising, it IS safe to begin a workout regime while pregnant provided with your doctor's/midwife's approval. Our Fit4Baby program is the perfect place to start as we can help adapt your workout for each stage of pregnancy.
Pregnancy is the perfect time to commit to you and your baby's health. Exercise is an important component to your pregnant well being, as well as your strength as a new mom. Our program is designed to use the American Congress of Obstetricians and Gynecologists (ACOG) Guidelines for Exercise During Pregnancy so we advise you to take a look at them and share them with your healthcare provider.
All classes last 60 minutes and are interval based, combining elements of strength training, cardiovascular exercises and stretching and balancing exercises.
Unlike prenatal yoga and pilates we incorporate a cardio component as well as use resistance, strength and body weight training to help prepare you for delivery.
Our goal is that you will have all the elements needed to have a successful birth - muscles to help you in labor, cardiovascular endurance to help you during active labor, and muscles to help you function after your delivery.
Be sure to wear comfortable athletic shoes (keep in mind shoe sizes may change throughout pregnancy) and workout clothing. You may use a towel or yoga mat for floor exercises and don't forget to bring your water to keep you properly hydrated! You will receive a green resistance band with your session purchase that you should also bring to each class.
This class is for expectant women only. However, we do have pregnant moms who attend our Stroller Strides classes when they have stroller aged children and are expecting their next child.
If your baby arrives (expectedly or unexpectedly) before the end of your session, we will give you account credit for the remaining classes.